UNIT 10: FINAL POST (MY ASSESSMENT)

This is my final post in my blog.  In my Unit 3 blog from this course, I had to assess my psychological, spiritual, and physical wellness.  I had to score this from 1-10; I scored my psychological as a 7 and my spiritual and physical wellness as an 8.  As of today, I would still consider my psychological wellness as a 7, and my spiritual wellness as an 8.  However, I am glad to say that my physical wellness is now a 9:)
           I have set a lot of goals over the last month for my physical wellness.  I originally started running about 3 1/2 months ago and I achieved my goal of running 2.5 miles without stopping!  I then started an INSANITY program by Shaun T.  This program is very intense, but it has shown me that I can be a very strong and motivated person, if I just put my mind to it.  I have now gotten through the first month and am just finishing up the recovery week.  I will then be starting my second month on Monday; which is the last portion of this program :)  I am very proud of myself for getting this far through the program and I feel much stronger than I did before.  I lost 4 pounds in one month and I feel that I have gained not only physical strength, but also mental strenghth as well.
               I also have set aside the 15 minutes per week for relaxation.  I try to either listen to music or find something to do; whether it be taking a drive or fixing up my yard.  I do enjoy working outside; it gives me the sense of relaxation.  However, I have not been praying three times a week like I have wanted to.  I do not know why this has been so difficult for me.  I think it is because I have had so much going on lately.  I have had to take my son to the doctor's a couple of times last week and have a lot of "running" around to do.  I think when this happens our minds just wonder all over and we forget.  This is something that I am definitely going to be doing.  I am also going to be going to my Aunt's church out of state next month.  I think this will be helpful to me as well; this will give me the opportunity to learn about other cultures and beliefs as well.
           This class has helped me out a great deal because I have learned a lot about myself and about different relaxation techniques that are available.  I have also learned that we need to open our hearts and our minds to others.  I think it is so important to remember how important our family is to us.  Sometimes I think we get caught up in our everyday lives, that we forget who is right there beside us.  We need to take the time and recognize our family and spend time with them; after all time is a precious thing and you never know how long you will have.
Sara DeSanto

UNIT 9: PROJECT (PHYSICAL, PSYCHOLOGICAL & SPIRITUAL WELLNESS)

I.                   Introduction:
I think it is very important for wellness professionals to be able to develop psychologically, spiritually and physically not only for themselves but also for those they are helping.  The saying “One cannot lead another where one has not gone himself"(George, L) is very true when it comes to wellness professionals.  If a wellness professional has not developed themselves spiritually, physically, and psychologically, how can they bring that to another person?  I feel it is very important to have that experience before you try and help someone else.   I think the biggest area that I need to develop in order to achieve my goals is psychologically.  I have a lot of stress in my life and sometimes it can be very difficult for me to; as my husband says; “just relax”.  It is easier said than done, but I know that through some exercises and practices, I will be able to achieve my goal and increase my overall wellness.

II.                Assessment:
I have accessed my wealth and out of a score of 1-10, I rate my spiritual wellness as an 8, my physical wellness as an 8 and my psychological wellness as a 7.  I do think that I need to use some more relaxation techniques in order to increase my psychological wellness.

III.             Goal development:
I have set some goals for myself in each are of wellness.  For my physical wellness, I have started the Insanity workout program a little over 3 weeks ago and my goal is to reach the end of the 60 day program.  If I can finish this 60 day program; I know that I will feel not only better physically, but also mentally as well.  Since, I have started this program, I have an increase in my confidence and I have increased my cardio stamina as well.  For my mental health (psychological), I have set a goal of starting meditation at least once a week for 15 minutes.  I feel that this will allow me time to just “let go” of any anger or stress that I have in my life and be able to focus more on the good and happiness.  For my spiritual goal, I have set to find a church in my area that I will be able to attend during the week.  I currently work every weekend, so I am unable to attend church on Sundays.  I would like to find a church where I can go one evening during the week to pray. I think this will really help me get a little bit closer to my spiritual needs.

IV.             Practices for personal health:
In order to foster growth in my life, I have been focusing on what techniques or exercises are the best for me.  I feel that the Visualization and mediation exercises really focus on my life and what it means to me.  When I use the Visualization exercise, I immediately think of all the loving people; past and present that mean so much to me and everything they have done for me.  I don’t know where I would be today without my family.  I think this exercise is wonderful because I am able to focus on what is truly important in life; which makes me less focused on the stressful situations in life.  I also feel that the mediation technique is a great technique for me to utilize because I will be able to relieve my stress and focus my energy into the technique.  I also feel that the Loving Kindness is another great exercise.  This exercise allows me to focus on how much love I can give others.  It is very important to show others compassion, love, and kindness. I think that the true meaning of giving to others is not ever expecting anything in return.

V.                Commitment:
I will assess my progress over the next six months by seeing how I feel physically, emotionally, and spiritually.  I am going to keep a journal and write down my thoughts week to week; therefore I can go back to them and see how my progress has been.  I am also keeping a log of my physical progress so I can see how that has changed over the next several months.  I think these tools will help me see if I have changed or if I still need to adjust my lifestyle to make sure that I am focusing on what is important in life.  I want to have a long-term healthy life full of happiness and wholeness.

Reference:

George, L. Transformation of the healer: The application of Ken Wilber's integral model to family practice medicine.

Sara DeSanto

Unit 8:Optimal well-being: Meditation & Visualization

This week, I chose two exercises that I thought were the most beneficial to me.  I chose the Visualization exercise and meditation.  The Visualization exercise starts by closing your eyes and visualizing a time of “great happiness”.  This was so easy for me because I immediately thought of my grandfather.  My grandfather and I always spent a lot of time together camping and fishing.  So, of course, the first thing that came to me was the two of us fishing on his small boat in the middle of the lake.  It made me feel happy inside and full of joy.  Then after I was able to feel all of this happiness, I then was able to think of another time when I was happy and had a special person in my life.  This time, I thought of my wedding day; which was just last year.  I never thought I would meet someone who is my rock, my comfort, and my best friend.  He is always there for me for support and loves me with all of his heart.  This day was a wonderful day and I think about my wedding all the time; just because of all the fun everyone had that day.  I really enjoyed this type of exercise because it makes me appreciate what I have in my life.

                The next exercise is meditation.  Through meditation I am able to close my eyes and let any anger just disappear.  This a great exercise when at any time in my life, I am filled with stress or anger.  Sometimes it can be very difficult to let go of that anger, but when you are able to do, it is a great thing!  I really enjoy being able to just take those 15 minutes to myself and just have that peaceful experience where I can reach my ultimate happiness!

Sara DeSanto

Unit 7: Meeting Aesclepius

This week I completed the "Meeting Aesclepius" practice!  I found this practice to be absolutely amazing and so comforting to my heart and spirit.  As soon as the woman began to speak and said to think of someone in my life that was full of wisdom, I immediately thought of my grandfather.  He passed away many years ago of cancer, but he was definitely the most wisest person I could think of.  My grandfather and I were so close and him and my grandmother basically raised me since I was 3 because my parents had to work all the time. 
As soon as I first pictured him, I saw him reading his morning newspaper in his favorite chair and then I saw him and I fishing on his boat.  We used to fish every summer :)  I found this exercise to open my heart and mind into what he has taught me over the years that I have forgotten.  He has taughten me to be kind, compassionate and gentle to everyone. 
It was very hard for me to see the white light over his head because it reminded me of his passing on; however I tried very hard to remember all of the good times we had together.  I will be able to foster all of the practices he has continue to teach me through my life by showing my son what he has taught me through the years; loving and kindness towards others. 

The saying, " One cannot lead another where one has not gone himself"(George,L). is very meanful.  I think that you have to be able to have that experience in order to show someone else.  It is important to be able to tell someone else about an experience in your life rather than than just telling someone how they should lead their life if you are not doing the same thing.  For example:  My friend was trying to tell me how to live my life by not stressing out and being more "free" in my life.  However; she was the most stressful person I think I have ever met.  You have to be able to show someone you are doing what you are preaching.

Overall, I think this was a great exercise and I think it really helped me a lot :)

Reference:
George, L. Transformation of the healer: The application of Ken Wilber's integral model to family practice medicine.
Sara DeSanto

UNIT 6: MIND-BODY-SPIRIT WELLNESS & HEALING

     For this week, I practiced the Universal Loving Kindness (meditation) exercise and completed the Integral Assessment. 

     The Universal Loving Kindness exercise really dug deep into my heart.  I had my first seizure about 1 1/2 years ago and was so afraid.  I was originally diagnosed with epilepsy, but then my doctor changed it to migraine induced seizures.  Since then I have had only one other known seizure, but I have to take medication every day to prevent them.  It has taken an emotional toll on me and I have found that by reading this exercise it has allowed myself to discover that I really need to focus on my psychospiritual development. 

     Over the last 3 1/2 months I have been exercising and using relaxation techniques to help relieve some of the stress related to this discovery and to help me through this.  I think the biggest emotional stress with all of this is just the fear of having another seizure any moment.  I know that I probably will be fine, but it is just the thought. I do think that I need to work on other techniques as well to help such as meditation.
That brings me to the Universal Loving-Kindness Practice.  As I was reading throught this practice, the one statement that really meant a great deal to me was " May I assist all individuals in finding health, happiness, and wholeness" (Interpersonal flourshing).

     I think this is extremely important because I need to not only work on myself, but to also help others achieve their happiness and wholenss. I think through meditation, I will be able to tame my mind and focus more on letting my anger go and just relax and enjoy my life :)
Sara DeSanto

UNIT 5: WELLNESS & HEALING

             The mental fitness exercise this week works on your Subtle Mind.  This exercise is a little bit different from last week’s exercise; Loving Kindness.

             I found this exercise to much easier and more relaxing than the Loving Kindness exercise.  Both are very relaxing exercises and are great for helping to relieve stress.  However; I found the man’s voice to be very frustrating in the beginning of the exercises.  For some reason it was even more frustrating in this exercise.  He uses a very “monotone” voice and I just couldn’t wait for him to stop talking!

            I was very pleased when the woman started to speak and became very relaxed when I started the breathing exercises.  It is so relaxing to just be able to take slow deep breaths in and out.  I almost fell asleep until she started talking again :)  This is so far the best exercise I have come across!

           There is definitely a connection between spiritual wellness to mental and physical wellness. I find that in my own personal life that when I feel stressed out, I usually confide in my husband, pray, or I listen to music.  I find that when I confide in my husband I am able to “get things off my chest” and it makes me feel better spiritually, mentally, and physically.  I also pray and listen to music because it helps to “clear my mind” and when I feel better in the inside, then I also feel better on the outside.  I have been running now for over 3 months and I am going to be starting a new exercise called the “INSANITY” workout.  I am sure many of you have heard of it.  I decided to do this work out because it is a challenge that I want to be able to conquer for myself!! 

           I have discovered that when I meet my goals, then I not only feel good spiritually and mentally, but also physically:)

Sara DeSanto

Unit 4: The Mind-Body-Spirit Paradigm

        This week, we listened to a Loving Kindness mp3 audio and I found it to be very helpful.  This audio talked about how Loving Kindness is so important and how “we get back what we give”.  I think this is absolutely true.  We have to love ourselves first, before we are able to love others.  It also talked about how to think about someone who is a great love in my life.  The first two people that came to mind were my son and my husband.  I don’t know what I would do without these two special men in my life.  When I thought about them, they just fill my heart with such love, kindness and compassion.  It was very easy for me to move onto the next step to turn those feelings towards myself.  I also found the audio to be very relaxing because all I could think of was the ocean and the beach. I just kept hearing the water splashing up against rocks during the audio presentation; it just made me feel so relaxed and loved!   I would definitely recommend this audio for others as well.  It is very helpful because at the end you are able to reflect on how you feel and you can jot down some notes in your journal if you want as well.  I find this one to be the best out of all the audio presentations we have listened to so far. 

The concept of “mental workout” is the idea of training our mind.  The benefits of a mental workout is being able to gain access to “unity consciousness and to a higher consciousness-wisdom, peace, compassion, happiness, and wholeness” (Psychospiritual flourishing).  I know that I have been able to train my mind lately by focusing on what make me truly happy.  For example: I started running about 3 months ago and I just kept saying that I could never run a mile.  However, I never stopped trying and I eventually have trained my mind to focus on my music.  I have now been able to run almost 4.32 miles.  That is absolutely amazing for me to be able to train my mind to stay focused and to be happy.  We can train our minds to do many things that can bring us happiness and peace to our lives.

Reference:

Dacher, E. 2006. Integral Health: The Path to Human Flourishing. Psychospiritual flourishing. Chp. 6.

Thank you!
Sara DeSanto

Unit 3: Mind-Body Connection

For this Unit, I am to rate my level of wellness (1-10) physically, spiritually, and psychologically.  I have rated my physical and spiritual wellness as an 8 and my psychological wellness as a 7.  I have been doing exercises over the last 2 1/12 months; where I have been able to feel better about myself and have also improved my body physically.  What I mean physically is that my cardio has improved tremendously; I have been able to go from running 1 1/2 minutes non stop to running 23 minutes non stop.  That is a huge improvement for myself!  I also think that I have a very good spiritual wellness, but I would also like to improve that as well.  My psychological wellness does need to be improved because I do have some stress in my life; like I am sure every does. 
I have set a goal for each wellness for the next month.  For my physical wellness, I am currently running 3 times per week and I want to be able to run the entire 4.4 miles without stopping.  This 4.4 miles is how long it takes to get from my house to the lake and back!  This is my goal for the next month. My spiritual wellness goal is to pray at least three times per week with my son before he goes to bed.  My psychological wellness goal is to have at least 15 minutes three times per week where I can have relaxation time.  I think this will really help to relieve stress.    The activities I'm already implenting are running, going to the gym 2 x per week, and eating healthier.
The Crime of Century relaxation audio technique was a little frustrating for me.  It seems to be a little helpful, but all of the colors was getting to be frustrating.  At first, the audio seemed to be very calming, but then when it kept asking me to think of different colors, it was getting frustrating.  Then when it went from aqua blue to indigo blue, I could think of indigo blue for some reason.  I think this relaxation technique is just not the right technique for me; it was just a little too much thinking behind the technique.  For me, I need something that is just a little more relaxing.
I hope this helps everyone and I look forward to reading everyone's comments!
Sara DeSanto

Welcome Statement

I want to welcome everyone to my blog.  This is my first time every blogging and I hope everyone enjoys my posts!  I want everyone to get to know me a little bit, so I am posting some photos of my family because they mean so much to me.  That is why my blog's name is Family, Faith, and Hope!  I do not know where I would be without my family; they are the world to me! I am 31 years old and I currenty have an Associates Degree in Radiology; which I have been working as a Radiological Technologist/CT Tech for about 11 years now.  I am pursuing a career as a PA (Physician Assistant) which I am hoping to obtain in the next few years!  I recently got married last year to a wonderful man and I have a wonderful 7 year old son.  I enjoy outside activities, dancing, and running.  Again, I hope you all enjoy the photos and my future blogs!

Sara DeSanto

Journey on Relaxation

I found the Journey on Relaxation to be very interesting.  I think that everyone has stress in their lives and any technique to help with relaxation, I think is great!  I found this technique to be helpful because it discusses how to take off your shoes, find a comfortable position, and start "breathing" to start to relax your body.  Breathing is such a relaxing technique in itself.  Has anyone ever just had to take in a deep breath?  I know that I have; when I get stressed, taking a nice deep breath and telling my self, "just take a deep breath and calm down, relax."  It really does work.  I also found that the Journey on Relaxation is very interesting in the fact the mere "power of suggestion, can control our bodies to help decrease tension and increase relaxation."  I think this is true, because if you sit in a quite room and take deep breaths, and tell yourself that your body is relaxed, then usually it will be.